Healthy Dinner

YOU are UNIQUE so we all need different amount of nutrients


I need a lot of protein – any kind of protein- I drink a good protein drink with low carbs but high protein which works for me.


YOU need to have certain “high-grade fuel” for YOU to Expect high functioning.



Then you have to KNOW what YOUR body needs and use that for YOUR daily dose of nutrients as much as you can.

YOU will need what is called “macronutrients” because they are the essentials for your body to stay healthy and perform optimally.


The main function is to PROVIDE ENERGY

Body’s main energy source and the brain’s only source of fuel and

The best sources of carbs are whole grains and foods made from those grains-whole-wheat bread, bulgur, barley, oatmeal, brown rice, and cornmeal. Limit your intake of sugar and refined grains like white pasta, white rice, and white breads.


The main function is to build and repair tissue

Another source of energy for the body. Protein consists of amino acids that act as the body’s main building blocks for tissues, such as muscle, skin, bone, and hair.   Productions of enzymes which is the catalysts that keep all body processes running smoothly, hormones and antibodies.

The best protein sources are lean meats, poultry, and seafood, beans and peas, nuts and seeds, eggs, and they say soy products but I stay away from soy products as much as possible.


The main function is to provide backup energy

For energy when carbohydrates are not available and for insulation to help your body absorb fat-soluble vitamins, and protect your organs.

Fats come in both liquid and solid forms: olive oil, nuts, seeds, and avocados, fatty fish rich in omega-3 fatty acids. Limit foods in unhealthy saturated fats (red meat, cheese, butter, and ice cream).

I use a lot of ORGANIC coconut oil –I get it from “THE POWER HOUR” – a radio show out of Missouri with host Joyce Riley-she only has ORGANIC and healthy products. I put it in my coffee- about 1 tablespoon. There has been some research that says it also helps with dementia.

Vitamins and minerals

The main function is to maintain optimal health.

These are for numerous physiological functions that help you survive and for normal growth and development, each one plays a unique role in helping to maintain optimal health.

Vitamin D is for healthy bones

Vitamin Bs support the nervous system

Fruits and vegetables, dairy products, lean protein sources. I would suggest YOU doing research on “dairy” and how some dairy products now have “growth hormones” which are not good for YOUR body,

I also use a water distiller at home – so I take additional minerals to make sure my body has enough minerals.


The main function enables vital bodily functions.

Most important essential nutrient. Involved in many of your body’s vital functions, and it distributes other essential nutrients to your cells.

Women should have 91 ounces of water a day.